Milly Gaines
Phosphorus is the second most plentiful mineral in the body and is essential for bone health, muscle function, and energy production. It is also important for the health of our teeth and nerves, and it helps to balance other vitamins and minerals in our bodies. Phosphorus is found in many foods, especially organ meats such as liver and beef brain, as well as certain types of fish like salmon, sardines, and mackerel. It is also present in nuts, seeds, grains, and beans, though it is bound to phytate in these foods, making it harder for our bodies to absorb. Processed foods often contain phosphate additives, which can contribute large amounts of phosphorus to our diets. While phosphorus is important for health, too much or too little can cause problems, so it is important to maintain a balanced diet.
| Characteristics | Values |
|---|---|
| Why is phosphorus important? | Phosphorus is an essential mineral required for bone health, muscle function, and energy production. |
| What happens if you have too little phosphorus? | Phosphorus deficiency can occur in cases of starvation, diabetes, eating disorders, Crohn's disease, and celiac disease. |
| What are some good sources of phosphorus? | Organ meats (beef brain, liver), seafood (cuttlefish, salmon, sardines, mackerel), seeds (sunflower, pumpkin), nuts (Brazil nuts, cashews, almonds, pine nuts, pistachios), and whole grains. |
| How much phosphorus do you need? | The amount of phosphorus needed varies with age. Adults need less phosphorus than adolescents, but more than children under eight. |
| How can you ensure adequate phosphorus intake? | When your diet contains enough calcium and protein, you likely have enough phosphorus as they are often found together. However, if you need more, focus on whole foods like meat and beans, as your body absorbs more phosphorus from natural sources than processed foods. |
| What are the risks of too much phosphorus? | High phosphorus levels can cause calcium loss in bones, calcium deposits in blood vessels, eyes, heart, and lungs, increasing the risk of heart attack or stroke. |
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What You'll Learn
Eat organ meats like liver and brain
Phosphorus is an essential mineral that is required for building bones and creating energy, among other bodily functions. It is especially important to ensure you are getting enough phosphorus if you have chronic kidney disease (CKD), as your kidneys may not be able to remove excess phosphorus from your blood effectively. In such cases, high phosphorus levels can cause damage to your body by pulling calcium out of your bones, making them weak, and leading to dangerous calcium deposits in blood vessels, lungs, eyes, and the heart.
One way to add phosphorus to your diet is by eating organ meats like liver and brain. Organ meats are incredibly nutrient-dense and provide large amounts of phosphorus. For instance, brain and liver contain 31%–36% of the daily recommended value per 3.5 oz (100 g) serving. Organ meats are also rich in other essential nutrients, such as vitamin A, vitamin B12, and iron, as well as trace minerals.
Beef brain, in particular, is an excellent source of highly absorbable phosphorus. A 3.5 oz (100 g) serving of pan-fried cow's brain contains a significant amount of phosphorus. Organ meats from other animals, such as lamb, pork, and chicken, may also be good sources of phosphorus, although their phosphorus content may vary. It is worth noting that these meats are often processed and contain added phosphate additives to enhance their taste and texture and prolong their shelf life.
In addition to organ meats, there are other food sources that can provide phosphorus. These include Brazil nuts, which top the list of nuts containing phosphorus with 206 mg or 16% of the DV per 1 oz (28 g) serving. Other nuts that are good sources of phosphorus include cashews, almonds, pine nuts, and pistachios, typically providing at least 10% of the DV per oz (28 g). While seeds like sunflower and pumpkin seeds contain large amounts of phosphorus in the form of phytic acid, this substance is not digestible by humans.
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Consume nuts, especially Brazil nuts
Phosphorus is an essential mineral required for bone health and other bodily functions. It is especially important for people with kidney disease to be aware of their phosphorus intake. While artificial phosphates are easily absorbed by the body, some plant-based sources can be soaked, sprouted, or fermented to increase phosphorus absorption.
Nuts are a great source of phosphorus, and Brazil nuts top the list. Just 1 oz (28 g) of Brazil nuts provides 206 mg, or 16% of the recommended daily value of phosphorus. Other nuts that are good sources of phosphorus include cashews, almonds, pine nuts, and pistachios, which contain at least 10% of the recommended daily value per ounce.
Brazil nuts are not only a rich source of phosphorus but also provide other health benefits. They are a good source of healthy fats, antioxidants, and minerals, and are linked to better heart health. In addition, Brazil nuts contain protein, carbohydrates, and dietary fiber, contributing to a well-rounded diet.
It is important to note that while nuts are a nutritious addition to your diet, they are also high in fat and calories. Therefore, they should be consumed in moderation as part of a balanced diet.
By including Brazil nuts and other phosphorus-rich nuts in your diet, you can increase your phosphorus intake and support bone health. Remember to consult with a healthcare professional or dietitian for personalized guidance on nutrient intake and to ensure that your diet aligns with your individual needs and health goals.
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Include phosphorus-rich seeds like sunflower and pumpkin seeds
Phosphorus is an essential mineral for building bones and creating energy. Sunflower and pumpkin seeds are excellent sources of phosphorus, specifically, the storage form of phosphorus called phytic acid. While phytic acid is not digestible by humans, sunflower and pumpkin seeds are still a nutritious addition to your diet.
Sunflower seeds are a good source of protein, monounsaturated fats, and vitamin E. They have been linked to reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease. They are also a good source of vegetarian protein, fiber, and antioxidant polyphenols.
Pumpkin seeds are a good source of monounsaturated fats, omega-6 fats, and phytosterols, which are plant compounds that may help lower blood cholesterol. They are also rich in protein, healthy fats, and minerals such as magnesium, zinc, and potassium.
Both sunflower and pumpkin seeds can be enjoyed as a snack, sprinkled on salads, blended into nut butter, or used in pesto. They can also be added to oatmeal, as a crunchy topping for soups or smoothie bowls. Sunflower seed butter, like SunButter, is available as an allergen-friendly alternative to peanut butter.
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Choose whole grain bread and cereals
Phosphorus is an essential mineral that plays a crucial role in building strong bones and maintaining overall body health. While it occurs naturally in many foods, processed foods often contain added phosphorus in the form of phosphate additives. Although phosphorus is beneficial when consumed in moderation, excessive intake, especially from artificial additives, may be detrimental to health.
When aiming to increase phosphorus intake, it is advisable to opt for whole grain bread and cereals over refined grain products. Whole grains, such as wheat, oats, rice, and spelt, retain the outer layer of the endosperm (aleurone) and the inner layer (germ), which are rich sources of phosphorus. In contrast, these nutrient-dense layers are removed during the refining process, resulting in a lower phosphorus content in refined grains.
Whole grain bread, in particular, provides a good source of fibre, phosphorus, and potassium. Fermentation processing of whole grain cereal products has been shown to increase the amount of bioavailable phosphorus. Therefore, choosing fermented or sprouted whole grain breads and cereals can further enhance phosphorus absorption.
Additionally, whole grain cereals, such as amaranth and quinoa, are excellent sources of phosphorus. These ancient grains provide at least 20% of the daily value of phosphorus per cooked cup (185–246 g). Legumes, including beans and lentils, are also phosphorus-rich, with a cup of boiled lentils supplying approximately 28% of the daily value.
By incorporating a variety of whole grain breads and cereals into your diet, you can effectively increase your phosphorus intake while also benefiting from the fibre, vitamins, and minerals that these foods provide. However, it is important to note that individuals with kidney disease may need to monitor their phosphorus intake and consult with a kidney dietitian for personalised guidance.
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Limit processed food intake
Phosphorus is an essential mineral that helps build bones and create energy. While phosphorus is naturally present in many foods, some processed foods also contain large amounts of phosphorus as additives.
Processed foods and beverages often contain phosphate additives to enhance quality and increase shelf life. They can contribute large amounts of phosphorus to your diet. Phosphorus additives are readily absorbable and can be found in the list of ingredients on the nutrition facts label. Look for "PHOS" to find phosphorus additives in the food.
Processed meats such as beef, lamb, pork, and chicken products are often marinated or injected with phosphate additives to keep the meat tender and juicy. These phosphate additives are artificial sources of phosphorus that are readily absorbed by the body. While phosphorus is essential for bone health, excessive intake of phosphorus from artificial additives may be harmful to your health. High phosphorus levels can cause bone loss and pull calcium out of your bones, making them weak.
Cola beverages are another source of added phosphorus in processed foods. Cola drinks often contain phosphoric acid, a synthetic source of phosphorus. Consuming phosphorus from these artificial sources can lead to excessive phosphorus intake, which has been linked to negative health effects.
Baked goods such as biscuits, pancake mixes, toaster pastries, and other processed carbohydrates can also contain phosphate additives as leavening agents. These additives enhance the taste and texture of the product but contribute to the overall high phosphorus content in processed foods.
It is important to note that not all sources of phosphorus are harmful. Organic sources of phosphorus, such as organ meats, seafood, and nuts, are nutrient-dense and provide many health benefits. These foods can be a delicious and nutritious addition to your diet, providing not only phosphorus but also other essential vitamins and minerals.
By limiting processed food intake and focusing on including organic sources of phosphorus in your diet, you can ensure that you are getting adequate phosphorus while also maintaining a healthy balance of nutrients.
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Frequently asked questions
Phosphorus is the second most plentiful mineral in the body and is used to build bones, create energy, and repair tissues and cells.
Phosphorus is found in many foods, especially organ meats like liver and beef brain, seafood like salmon, sardines, and cuttlefish, and nuts, especially Brazil nuts. It is also added to processed foods as a preservative.
The amount of phosphorus you need depends on your age. Adults need less phosphorus than children between the ages of 9 and 18, but more than children under age 8. Most people get enough phosphorus from their daily diets, but supplements may be recommended for certain health conditions.
Too much phosphorus can cause calcium deposits to form in the blood vessels, eyes, heart, and lungs, increasing the risk of a heart attack or stroke. Phosphorus deficiency can occur with alcohol use disorder, diabetic ketoacidosis, starvation, or certain inherited disorders.
